Exercise: Z-lying position

Z-lying Position

The z-lying position, lying the supine lie,  is often an exercise I use for those dealing with back pain.  While in this position, you are to focus on relaxing.  If this isn’t comfortable then another position may be needed. As you relax in this position focus on breaking from the belly. When you inhale you should feel your belly rise and your sides expand out.  As you exhale these collapse in.  Spend some time here relaxing and breathing.

Exercise: The Supine Lie

Supine lie

The supine lie is often an exercise I use for those dealing with back pain.  While in this position, you are to focus on relaxing.  If this isn’t comfortable then another position may be needed. As you relax in this position focus on breaking from the belly. As you inhale you feel your belly rise and your sides expand out.  As you exhale these collapse in.  Spend some time here relaxing and breathing.Supine lie

Neck Retraction Exercise

Muscles

  • Strengthens deep neck muscles in the front of the neck.
  • Stretches suboccipital muscles and the base of the skull

Start position

  • Sitting relaxed in a chair with upper back support
  • Hand on chin

Finished position

  • Use your hand to help move your chin towards your neck to give yourself a double chin. Most of the work should be done with your neck muscles and not your hand.
  • At the same time, move your head backwards as though you are trying to move head behind your shoulders.

Common Errors

  • Tilting the nose down or upwards. The nose should only move horizontally backwards.